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  • General Prog 2

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    Ahmed Essam
    146 views58 pages
    This document provides a workout routine that includes exercises for chest, back, shoulders, arms, legs, and abs. It lists specific exercises such as flat bench dumbbell press, barbell rows, and leg curls, along with sets, reps, and rest periods. Stretches are also included to perform after working each muscle group. Supplement recommendations are given for a multivitamin, omega-3, protein, and creatine.

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    Original Title

    General-prog-2

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    This document provides a workout routine that includes exercises for chest, back, shoulders, arms, legs, and abs. It lists specific exercises such as flat bench dumbbell press, barbell rows, and leg curls, along with sets, reps, and rest periods. Stretches are also included to perform after working each muscle group. Supplement recommendations are given for a multivitamin, omega-3, protein, and creatine.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    146 views58 pages

    General Prog 2

    Uploaded by

    Ahmed Essam
    This document provides a workout routine that includes exercises for chest, back, shoulders, arms, legs, and abs. It lists specific exercises such as flat bench dumbbell press, barbell rows, and leg curls, along with sets, reps, and rest periods. Stretches are also included to perform after working each muscle group. Supplement recommendations are given for a multivitamin, omega-3, protein, and creatine.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
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    ‫‪ 1‬جرعة مع الوجبة األولى‬ ‫ملتي فيتامين‪:‬‬

    ‫‪ 1‬جم مع الوجبة األولى و الثالثة‬ ‫اوميجا ‪: 3‬‬

    ‫‪ 1‬سكوب بعد التمرين‬ ‫ايزو بروتين‪:‬‬

    ‫‪ 5‬جم بعد التمرين‬ ‫كرياتين ‪:‬‬


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    - -
    Chest fly
    4 8-10 45-60
    machine

    Flat bar chest


    4 8-10 45-60
    press

    DB press 4 8-10 45-60


    Flat bench DB
    4 8-10 45-60
    press

    DB incline fly 4 8-10 45-60

    Ez skull
    4 8-10 45-60
    crusher

    Cable one
    arm reverse 4 8-10 45-60
    grip triceps
    30-45
    Crunches 4 25

    Leg raise 30-45


    5 25
    Crunches

    Side 15 30-45
    5
    Crunches
    Stretch using anchor Kneeling chest stretch Double arm stretch chest
    (wall ,pole ) with arms behind back
    Elbow Extensor Anconeus Reaching Down Triceps Overhead Triceps Stretch
    Stretch Stretch
    Wide Squats
    4 8-10 30-60
    barbell

    Leg
    4 8-10 30-60
    extension

    Kneeling leg
    4 8-10 30-60
    curl
    Sumo squats 4 8-10 30-60

    lunges 4 8-10 30-60

    Standing calf
    4 8-10 30-60
    raises machine

    Seated calf
    4 8-10 30-60
    raises
    Crunches 4 25 30-45

    Leg raise
    5 25 30-45
    Crunches

    Side 15
    5 30-45
    Crunches
    Seated Single Leg Supported One Leg Single Leg Calve Stretch
    Hamstring Stretch Standing stretch
    Barbel row
    4 8-10 30-60
    Smith machine

    Narrow grip
    4 8-10 30-60
    pulldown

    T – bar row 4 8-10 30-60


    One arm cable
    4 8-10 30-60
    row

    Deadlift barbell 4 8-10 30-60

    Seated bicep
    4 8-10 30-60
    alternating curl

    Standing one
    4 8-10 30-60
    arm db curl
    15
    Wrist DB 5 30-45
    Arm Down Rotator Downward Facing Dog Across Chest Shoulder
    Stretch Stretch
    Warming-up in Lunge One arm Lat Stretch Standing Hamstrings and
    (seven) Back Stretch
    Elbow Supination - Pronation Supination Bar Suspension Arms Stretch On A Support
    Forearm Stretch Stretch
    DB shoulder
    4 8-10 30-60
    press

    Cable front
    4 8-10 30-60
    raise

    one hand
    4 8-10 30-60
    lateral raise
    EZ bar Shrugs 4 8-10 30-60

    DB rear lateral
    4 8-10 30-60
    raise

    Face High cable 4 8-10 30-60

    Smith machine
    4 8-10 30-60
    shrugs
    15
    Wrist DB 5 30-45
    Warming-up in Lunge One arm Lat Stretch Standing Hamstrings and
    (seven) Back Stretch
    Arm Down Rotator Downward Facing Dog Across Chest Shoulder
    Stretch Stretch
    Squats barbell 4 8-10 30-60

    Hack squats 4 8-10 30-60

    Sumo squats 4 8-10 30-60


    Hip abductors 4 8-10 30-60

    Lying leg curl 4 8-10 30-60

    Calf step DB 4 8-10 30-60

    Seated calf
    4 8-10 30-60
    raises
    Crunches 4 25 30-45

    Leg raise
    5 25 30-45
    Crunches

    Side 15
    5 30-45
    Crunches
    Seated Single Leg Supported One Leg Single Leg Calve Stretch
    Hamstring Stretch Standing stretch
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